W.O.D. – Workout of the Day

Skill: 15 mins to practice kipping, Chest to Bar Pullups, and Bar Muscle ups

WOD

21 Thrusters (95/65)

21 Pullups

15 Thrusters

15 Chest to Bar Pullups

9 Thrusters

9 Bar Muscle ups (sub 18 Pullups)

Skill: 15 mins to practice Double Unders

Benchmark WOD

WOD

800m run

10 Hang Cleans (95/65)

10 Strict presses

600m run

15 Hang Cleans (95/65)

15 Push Presses

400m run

20 Hang Cleans

20 Push Presses

200m run

WOD

EMOM 10min

10 KB Swings (53/35)

10 Pistols

Rx: Bodyweight Pistols

RxA: Pistols with KB 53/35

rest 5 min

100 Pushups for time

(15 min cap)

Mobility Cool Down:

Banded Lateral Opener (273)

Programming note:  You all have been going hard for almost 9 months.  We have implemented squatting religiously every week, sometimes more than twice a week.  We have taken on: Wendler, tempo work, and most recently the grueling 20 rep program.  …

WOD

“Run Karen, Run!!”

50 Wall Balls (20/14) to (10’/9′)

600m run

50 Wall Balls (20/14) to (10’/9′)

400m run

50 Wall Balls (20/14) to (10’/9′)

200m run

-for time-

compare to http://www.crossfit858.com/2014/01/january-20-2014/

Announcments

• Coach Mark’s message to the members: CrossFit 858 turns 3!! CLICK HERE

SWOD

Back Squat: 20 mins to find 1 rep max

WOD

20-15-10-5

Hang Clean to STO (95/65)

Situps

Pullups

(20 min cap)

Announcments

• Coach Mark’s message to the members: CrossFit 858 turns 3!! CLICK HERE

Mobility

Keg Drill

Banded Bottoms Up Hamstring

WOD

AMRAP 10

7 Deadlifts (225/155)

21 Double Unders

200m run

rest 3 min

AMRAP 5 min…

WOD

800m run

20 KB Swings (70/53)

10 Goblet Squats (70/53)

400m run

30 KB Swings

15 Goblet Squats (70/53)

200m run

40 KB Swings (70/53)

20 Goblet Squats (70/53)

SWOD

Back Squat: 20 mins to find 5 rep max

WOD

AMRAP 8 mins

5 Bar Muscle Ups (sub 10 chest to bar)

10 Thrusters (95/65)

15 Burpees